Some people love training on an empty stomach first thing; others feel shaky without breakfast. Both can work. The best timing depends on what kind of exercise you’re doing, when you’re doing it and how your body responds.
Exercising before you eat
Short, easy sessions — a brisk walk, gentle yoga or a light jog — often feel fine before breakfast. Some people simply prefer the lightness. If you feel dizzy, weak or unusually tired, though, try a small snack beforehand next time.
Exercising after a meal
A full meal right before hard exercise can leave you uncomfortable or sluggish. Many people find it easier to wait a couple of hours after a large meal before an intense workout, or around an hour after a smaller one. Light walking after a meal is usually comfortable straight away.
Good pre-workout snacks
- A banana or another piece of fruit
- A slice of toast with a thin layer of nut butter
- A small pot of yogurt
- A handful of oats with milk
After your workout
A regular meal with protein, carbohydrates and vegetables is all most people need. If your workout was in the morning, that might simply be breakfast — see our list of high-protein breakfast foods. And don’t forget fluids: our guide to staying hydrated through the day has easy habits.
Find your own pattern
Try a few approaches over a couple of weeks and notice how you feel during and after exercise. If you have diabetes or another medical condition, or take medicines that affect blood sugar, ask your doctor how to time meals around exercise safely.
